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CrossFit – Sun, Mar 19


We have just started another strength cycle which will bring us through the month of May. The lifts will be Bench Press, Front Squat and Power Clean.

March, April and May will feature Hero WOD Friday. During this time we will also be beginning to prepare for Memorial Day Murph. Which will feature vest weighted WODs starting in April (athletes will beresponsible for bringing in their own vest when programmed, all “vest” options will be RX+).

Please do not hesitate to reach out to a coach with questions!

CrossFit Templar – CrossFit

Wear Your Fast Shoes (3 Rounds for reps)

2 minutes ME Shuttle Run


12 minutes to complete

120 seconds of Hollow Hold

25 Dead Hang Pull Ups

50 Plank Walks

100 Curtsy Lunges

(Divide as needed)


2 minute ME Shuttle Run

1 minute rest

6 minute EMOM

15 unbroken KB swings (1.5/1p)

1 minute rest

2 minute ME Shuttle Run

(Rx+ Shuttle Runs with 20# vest)

Score is number of shuttle runs.